Health Benefits Health Benefits of Physical of Physical ActivityActivity

Nutrition and Exercise Physiology 1340Introduction to Exercise and Fitness

There are problems with the There are problems with the ““environmentenvironment””! !

Some activity is better than none!

Revised concept of training:___________

Old concept of training:______

AMOUNT OF ACTIVITY

HE

AL

TH

RIS

K

The “Old concept of training” model used twenty years ago t described physical activity and health risk?

A. a curvilinear one

B. having to do lots of physical activity to get any health benefits

C. NOT having to do a lot of physical activity to get health benefits

D. A and B

How would you interpret the “New concept of training” between physical activity and health risk?

A. The greatest decline (most bang for your buck) in risk occurs with small amounts of activity: going from sedentary to moderately active.

B. The greatest decline (most bang for your buck) in risk occurs with large amounts of activity: going from moderately active to very active.

C. More activity results in more benefit (risk reduction) but only up to a certain point.

D. A and C

E. B and C

Disease Preventiondecreases the mortality rate from

chronic diseases

lowers risk for cancer

______ risk for ______

helps prevent and control diabetes

improves ______ ______

helps increase bone mass and density

helps _______ low back pain

Daily Life BenefitsDaily Life Benefits raises energy levelsraises energy levels

________ job productivity________ job productivity

helps people sleep betterhelps people sleep better

counteracts ______ _______counteracts ______ _______

helps maintain independent livinghelps maintain independent living

_________ _______ quality of life_________ _______ quality of life

Physical Benefits improves posture and physical appearance

____________ ___________

improves ability to burn fat

_______ longevity and ______ aging process

regulates and improves overall body functions

Helps maintain ____ ______

Heart HealthHeart Health Improves and strengthens Improves and strengthens

the ____________ systemthe ____________ system

prevents and delays the prevents and delays the development of development of hypertensionhypertension

lowers risk of CVDlowers risk of CVD decreases _____ decreases _____

______________________ increases _____ increases _____

________________________

Psychological Benefitsfights depression and anxiety

relieves _______ and ___________

makes people feel _______

motivates people toward positive lifestyle changes

Athletic Benefits improves athletic performance

speeds recovery time following ________

speeds recovery time following injury or illness

maintains better ________ _______ and ___________

helps preserve lean tissue

improves __________

Kcal estimates are for 150- to 160-pound person. Slide developed by Steve Blair with information from article by L. Beil, Dallas Morning News.

Lifestyle and Energy Expenditures

Sedentary Way Kcal Active Way Kcal

using remote to change channel

<1 Wash/wax car 1 hr/month

300

let dog out back door 2 Walk dog 30 min 125

drive 40 min, park and 5-min walk

22 15 min walk to bus stop twice daily

60

E-mail colleague 4 min

2–3 Walk 1 min, talk 3 min (standing)

6

Kcal estimates are for 150- to 160-pound person. Slide developed by Steve Blair with information from article by L. Beil, Dallas Morning News.

Lifestyle and Energy Expenditures

Sedentary Way Kcal Active Way Kcal

using car wash once a month

18 getting up and changing channel

3

reclining during 30 min. of phone calls

4 standing for 3 min. for 10 phone calls

20

using garage door opener

<1 opening garage door twice daily

2-3

hiring maid to clean and iron

0 30 min. ironing, 30 min. vacuuming

152

Kcal estimates are for 150- to 160-pound person. Slide developed by Steve Blair with information from article by L. Beil, Dallas Morning News.

Lifestyle and Energy Expenditures

Sedentary Way Kcal Active Way Kcal

shop on internet 1 hr. 30 shop at mall, walk 1 hr.

145-240

sit in car at drive-in window, 30 min.

15 park ‘n walk inside, 3x/wk., total 30 min.

70

pay at pump .6 walk in to pay once/wk.

5

sit and listen to lecture, 60 min.

30 give lecture 70

Kcal estimates are for 150- to 160-pound person. Slide developed by Steve Blair with information from article by L. Beil, Dallas Morning News.

Lifestyle and Energy Expenditures

Sedentary Way Kcal Active Way Kcal

Wait for pizza delivery 30 min.

15 Cooking 30 min. 25

Buying pre-sliced veggies

0 Wash, slice, chop for 15 min.

10-13

Using leaf blower 30 min.

100 Raking leaves 30 min. 150

Using lawn service 0 Gardening, mowing 30 min/wk.

360

Kcal estimates are for 150- to 160-pound person. Slide developed by Steve Blair with information from article by L. Beil, Dallas Morning News.

Lifestyle and Energy Expenditures

Sedentary Way Kcal Active Way Kcal

Take elevator up 3 flights

0.3 Walk up 3 flights of stairs

15

Park close, 10 sec. walk

0.3 Park away, 2 min. walk, 5X/wk.

8

Cashier unloads shopping cart

2 Unload full shopping cart 6

Ride escalator 3 times 2 Climb 1 flight of stairs, 3X/wk. in mall

15

assume a person’s caloric intake remains the same

Completing all of the tasks reviewed daily or as listed Active way = 10,500 kcal/month

Sedentary way = 1,700 kcal/month

Difference of 8,800 kcal/month is energy equivalent of 2.5 pounds/month or 30 pounds/year

Lifestyle and Energy Expenditure

3500 kcals = 1 pound (lb.)

Physical Activity and Agingslows aging

acquired aging (related to lifestyle)

compression of morbidity

time-dependent aging cannot be altered

Physical deterioration

Gain weight lose energy

Activity Aging Cycle

Decrease physical activity

Perceive self as old

Factors that cannot be alteredage

____________

gender

Factors that can be alteredphysical activitydiet______ __________ ______body (fatness)blood lipids, blood glucose, and blood

pressure__________ risk of _______

Hypokinetic Disease Risk Factors

Process vs. ProductWe have more control over the process than the product.

• Process deals with lifestyles and behaviors.

• Activity is a process.

• Fitness, wellness and health are products.

Something to think about...The new way of thinking

Do not focus on competition or makeunrealistic comparisons.

What do you have a realistic chance to be?

How can you modify behaviors?

Moderation is the key!

Do things that are good for you!

I don’t want to try to be someone else. I want to be the best I can be and select lifestyle habits that help me be the best I can.

A personal philosophy that emphasizes A personal philosophy that emphasizes healthhealth can lead to behaviors that promote it. can lead to behaviors that promote it.

EveryoneEveryone can benefit from healthy lifestyles can benefit from healthy lifestyles regardless of age or current health status.regardless of age or current health status.

Healthy behaviors are most effective when Healthy behaviors are most effective when practiced for a practiced for a lifetimelifetime..

Healthy lifestyles should be based on Healthy lifestyles should be based on personal personal needs and interests.needs and interests.

HHEELLPP

The HELP PhilosophyThe basis for a healthy lifestyle

Summary

Regular physical activity and good fitness can promote good health, help prevent disease, and be a part of disease treatment.

There are many factors that are under your control (lifestyle).

Additional Resource

Surgeon General’s report on physical activity and health

http://www.cdc.gov/nccdphp/sgr/pdf/execsumm.pdf